How and what to eat during Lent (without harm to health)

Great Lent is approaching, which can become a serious test for the body if you do not think over your diet in time. How and what is the best way to eat during this period to maintain your health?

Как и чем питаться во время Великого поста (без вреда для здоровья)

During Lent, it is forbidden to eat any kind of meat, fish and seafood, dairy and fermented milk products, eggs, alcoholic beverages. At the same time, all plant foods are allowed. Three times a week they are consumed exclusively in fresh, unprocessed form, and on other days heat treatment can be applied.

At first glance, it may seem that with such dietary restrictions, the body is unlikely to thank you, but with the right approach to the composition of the diet, you can easily avoid any losses. The most important thing to consider in terms of diet, if you decide to fast, was told to us by an endocrinologist, a nutritionist at the clinic for children and adolescents “SM-Doctor”, Candidate of medical Sciences Oksana Grigorievna Mikhaleva.

What foods can I eat during the fast?

The list of products allowed during fasting includes all types of cereals, any vegetables, fruits and berries, mushrooms, nuts, bee products. Seasonings, spices and herbs are allowed, sugar can be added to food, chocolate without the addition of dairy components, dried berries, kozinaki, marmalade are allowed in small quantities. Special attention should be paid to sufficient consumption of protein-rich foods – legumes, cereals and nuts.

Как и чем питаться во время Великого поста (без вреда для здоровья)

Are there any positive effects for the body from a lean diet?

During fasting, many people feel an improvement in well-being, digestion, skin condition, mood. Many people experience a decrease in body weight if people correctly understand the rules of fasting and do not begin to lean on bread and cereals.

It should be noted that during the fast it is better to eat everything in moderation, trying only to satisfy hunger, and not to eat to the brim. If this main rule is followed, lean food rich in useful substances can really improve health.

Thus, the presence of fiber contributes to the improvement of digestion, the prevention of certain oncological diseases, prevents the development of atherosclerosis and diabetes mellitus. Vitamins and minerals contained in lean foods improve metabolism, immunity, skin and hair condition, keep the nervous system in good shape, and contribute to improving the energy balance in the body. The use of lean food also leads to a decrease in cholesterol, uric acid in the blood, which significantly improves the condition of patients with gout.

In what case can a lean diet harm the body?

Not everyone can benefit from observing strict fasting rules. The Church allows special rules for people with impaired health, who may be allowed to eat fish products at any time. This applies, for example, to people who have suffered serious illnesses or are ill, as well as people with low immunity.

Как и чем питаться во время Великого поста (без вреда для здоровья)

Some problems with nutrition during fasting may occur in people with intestinal diseases. For example, the use of a large number of bakery products by patients with bacterial overgrowth syndrome (SIBR) can lead to worsening of symptoms, increased flatulence, feelings of bloating, stool disorders.

Fresh vegetables and fruits may be contraindicated in patients with inflammatory bowel diseases in the acute stage (for example, ulcerative colitis, Crohn’s disease). In such cases, before deciding to fast, it is necessary to consult a doctor beforehand.  

What rules should be followed to avoid negative health effects?

The main rule during fasting is moderation in eating. Very often, people who fast for the first time feel hungry due to insufficient protein intake and may overeat carbohydrates. This can lead to negative consequences, in particular, to weight gain.

Important rules are variety, regularity of meals, sufficient protein intake. Try to make a lean soup from any kind of legumes, vegetables and cereals. Season with spices to taste, add fresh herbs, and you will understand that fasting can be delicious and with health benefits.

An example of a balanced lean menu for the day:

  • Breakfast: a piece of black bread, 250 g of any porridge cooked on water, compote.

  • Second breakfast: a handful of nuts (25-30 grams), fruit.

  • Lunch: salad of tomatoes, cucumbers and herbs, seasoned with lemon juice and salt, lean borscht or mushroom soup-puree of lean products, a piece of bread, tea.

  • Afternoon snack: apple or pear, a glass of berry compote.

  • Supper: stew of stewed vegetables: potatoes, cabbage, carrots and beans, a piece of black bread, tea.

Как и чем питаться во время Великого поста (без вреда для здоровья)

How to finish a post correctly?

If you eat right during the fast, you are unlikely to need any instructions on how to support the body after it ends. Fasting is not fasting, but a special diet without animal food for a certain period of time. After Lent comes the Easter holiday, in which you can eat eggs, cottage cheese, pastries, that is, ordinary, not lean food. The only caveat is not to eat too much immediately after fasting, since during this period the body has adapted to certain restrictions, and overeating will be completely inappropriate for it, and how to stop doing it”).

You will need


Lunch box Black + blum (view on the website)

Endocrinologist, dietitian of the clinic for children and adolescents “SM-Doctor”, Ph.D.

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